WHITEBOARD – 20 October 2014


A. Front Squat: Work up to a single for the day.  Keep it crisp 
*Deload to 85% and 4 sets of 2


B1. 8 Rounds:
5 DB Thrusters (1/6 BW)
150m Row


3 Rounds of:
48s Plank Hold (Exaggerate shoulder forward and protracted – Rounded upper back)
48s Hollow Body Hold (No Rock – If difficult and spine leaves ground please scale down to a tucked hollow hold. Feet on ground under knees.

Post any questions.

One Response to “WHITEBOARD – 20 October 2014”
  1. Dara says:

    140# 1RM.
    145# was certainly nowhere near crisp

    4×2 @ 120#

    WOD done, 25# DB
    planks/hollow hold

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